Saturday, 24 September 2016




“.357 Magnum”

7:00 AMRAP of:

5 Handstand Push-ups

10 Box Overs (24/20″)

10 Kettlebell Swings (70/45)

5 Squat Cleans (155/103)


…Rest 7 minutes


Perform for time, with a 5:00 cap:

50 Double Unders

40 Slammers (12/8) @ 2m

30 Weighted Walking Lunges (35/25)

20 Pull-ups

10 Ring Dips


…Rest 5 minutes


3:00 AMRAP of:

1 Snatch (135/93)*

3 Bar-Over-Burpees

*Each round add 1 snatch. Burpees stay the same through each round


For Score

Compare to Wednesday, 30 December 2015



Olympic Wall Squat – 2:00

Banded Overhead Distraction – 1:30/side

Couch Stretch – 1:30/side



Post scores, time, and experiences to comments


  1. Part 1: 110 reps, 73# bar, 30# KB, mod HSPU, box step overs
    Part 2: 132 reps, single unders, bodyweight lunges, banded PLU
    Part 3: got 1 snatch into 6th round (I liked this one!)

    Great class! Thx for Coaching Jana girl!!

  2. Didn’t pay attention to reps. Mods due to bum ankle. Kinda had an attitude. I was
    Happy to see my peeps but not happy to WOD

  3. CourtnieMcKone says:

    Skipped the WOD today and ran the Race for the Cure. Wasn’t my best time but the goal was to run the whole thing and not walk, so that’s a win.

  4. 3Rds +18reps rx
    3rds plus 3 reps rx

    That was a fun one!
    Thank you D-Dizzle for watching the clock!

  5. Race for the Cure this morning in 23:13. About 30 seconds slower than last year but I stopped to help a kid with his timing tag for about 15 seconds 🙂 2nd in my age group. Always fun for a good cause!

  6. darrenandtara says:

    CWOD 1
    3 Rds + 8 reps RX
    CWOD 2
    Cap – (completed 4 Ring Dips) RX
    CWOD 3
    Push/Pull Sled Work at Vertical

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